Workouts

Summary
wait
Date Activity ▲ Course Type Distance Duration Pace  
12/21/2015 Run
12/21/2015 Nighttime LR
 Long 13.0 mi 1:43:49 7:59
12/22/2015 Run   Tempo 1600.0 m 6:04 6:07
12/22/2015 Run
12/22/2015 Tempo 1
 Tempo 1.6 mi 10:01 6:16
12/22/2015 Run   Recovery 3200.0 m    
12/22/2015 Run   Interval 3200.0 m 10:19 5:12
12/22/2015 Run   Warm Up 1.9 mi 15:00 8:04
12/22/2015 Run   Cool Down 1.2 mi 10:00 8:20
12/23/2015 Run
12/23/2015
 Easy 6.6 mi 50:30 7:40
12/23/2015 Run   Strides 800.0 m    
12/24/2015 Run
12/24/2015
 Easy 6.4 mi 51:48 8:08
12/25/2015 Run
12/25/2015
 Easy 7.4 mi 58:46 7:58
12/27/2015 Run
12/27/2015
 Long 15.5 mi 1:56:00 7:31
12/28/2015 Run
12/29/2015
 Easy 6.7 mi 50:51 7:39
12/29/2015 Run
12/29/2015 CD
 Cool Down 2.0 mi 18:16 9:14
12/29/2015 Run
12/29/2015 "Tempo"
 Tempo 4.0 mi 25:41 6:27
12/29/2015 Run
12/29/2015 WU
 Warm Up 2.2 mi    
1/4/2016 Run
1/4/2016
 Easy 3.9 mi 30:45 7:55
1/5/2016 Run
1/5/2016
 Easy 8.1 mi 1:02:00 7:42
1/7/2016 Run
1/7/2016
 Interval 9.4 mi 1:08:40 7:20
1/8/2016 Run
1/8/2016
 Easy 7.8 mi 1:01:11 7:49
1/9/2016 Run   Cool Down 1.2 mi 10:00 8:04
1/9/2016 Run
1/9/2016
 Warm Up 2.7 mi 20:20 7:31
1/9/2016 Run   Interval 2400.0 m 8:27 5:40
1/9/2016 Run   Strides 400.0 m    
1/9/2016 Run   Recovery 2000.0 m    
1/10/2016 Run
1/10/2016
 Long 14.9 mi 1:54:00 7:39
1/11/2016 Run
1/11/2016
 Easy 4.5 mi 35:00 7:52
1/12/2016 Run   Warm Up 1.8 mi 15:00 8:10
1/12/2016 Run   Cool Down 1.2 mi 10:00 8:16
1/14/2016 Run
1/14/2016 2
 Easy 4.8 mi 35:04 7:21
1/14/2016 Run
1/14/2016
 Easy 6.9 mi 50:57 7:27
1/15/2016 Run   Easy 5.7 mi 45:56 8:04
1/16/2016 Run   Warm Up 1.8 mi 15:00 8:20
1/16/2016 Run   Easy 4.3 mi 35:28 8:12
1/16/2016 Run   Shake Out 1.8 mi 15:00 8:20
1/17/2016 Run
Extra medium from Armory short
 Long 14.0 mi 1:44:00 7:27
1/18/2016 Run
1/18/2016
 Easy 4.8 mi 40:00 8:23
1/19/2016 Run   Interval 1200.0 m 3:46 5:04
1/19/2016 Run   Cool Down 1.8 mi 15:00 8:12
1/19/2016 Run   Recovery 1000.0 m    
1/19/2016 Run   Warm Up 1.8 mi 15:00 8:12
1/19/2016 Run   Interval 8000.0 m 30:03 6:03
1/19/2016 Run   Strides 400.0 m    
1/20/2016 Run
1/20/2015
 Easy 7.5 mi 57:00 7:39
1/20/2016 Run
1/20/2016 2
 Easy 5.0 mi 35:30 7:07
1/21/2016 Run   Strides 600.0 m 1:56 5:12
1/21/2016 Run
1/21/2016
 Easy 6.1 mi 45:30 7:31
1/22/2016 Run   Warm Up 1.9 mi 15:00 7:57
1/22/2016 Run
1/24/2016
 Cool Down 2.1 mi 16:00 7:49
1/22/2016 Run   Strides 400.0 m    
1/22/2016 Run   Shake Out 1.3 mi 10:00 7:57
1/22/2016 Run
1/24/2016
 Strides 500.0 m    
1/23/2016 Run
1/23/2015
 Easy 5.7 mi 41:05 7:16
1/24/2016 Run
1/24/2016
 Long 15.2 mi 1:47:18 7:05
1/25/2016 Run
1/25/2016
 Easy 4.8 mi 39:40 8:13
1/26/2016 Run
1/26/2016
 Easy 9.3 mi 1:10:40 7:39
1/26/2016 Run   Strides 600.0 m    
1/27/2016 Run   Cool Down 1.3 mi 10:00 8:00
1/27/2016 Run   Warm Up 2.0 mi 15:00 7:30
1/28/2016 Run
1/28/2016
 Easy 7.0 mi 58:14 8:21
1/28/2016 Run
1/28/2016
 Easy 3.9 mi 30:00 7:42
1/29/2016 Run   Recovery 1400.0 m    
1/29/2016 Run   Warm Up 1.8 mi 15:00 8:12
1/29/2016 Run   Cool Down 1.8 mi 15:00 8:12
1/29/2016 Run   Strides 200.0 m    
1/29/2016 Run   Interval 9600.0 m 35:57 6:02
1/30/2016 Run
1/30/2016
 Easy 5.7 mi 47:00 8:15
1/31/2016 Run
1/31/2016
 Long 16.0 mi 1:59:24 7:28
2/1/2016 Run
2/1/2016
 Easy 3.6 mi 30:06 8:21
2/2/2016 Run   Cool Down 1.2 mi 10:00 8:20
2/2/2016 Run   Warm Up 2.0 mi 15:15 7:50
2/3/2016 Run
2/3/2016
 Easy 6.0 mi 49:00 8:14
2/4/2016 Run   Easy 6.2 mi 49:45 8:06
2/5/2016 Run   Easy 6.1 mi 45:00 7:27
2/5/2016 Run   Strides 600.0 m    
2/6/2016 Run   Strides 800.0 m    
2/6/2016 Run   Race 3000.0 m 10:43 5:46
2/6/2016 Run   Shake Out 1.2 mi 10:00 8:20
2/6/2016 Run   Warm Up 1.9 mi 15:00 7:54
2/7/2016 Run
2/7/2016
 Long 13.1 mi 1:33:53 7:10
2/9/2016 Run   Recovery 1400.0 m    
2/9/2016 Run
2/9/2016
 Interval 5.6 mi 35:06 6:19
2/9/2016 Run   Warm Up 3.1 mi 25:00 8:04
2/9/2016 Run   Interval 1600.0 m 5:30 5:32
2/10/2016 Run
2/10/2015
 Easy 4.4 mi 35:06 8:01
2/11/2016 Run
2/11/2016 1
 Easy 3.8 mi 29:55 7:59
2/12/2016 Run
2/12/2016
 Easy 5.7 mi 45:50 8:01
2/12/2016 Run   Strides 600.0 m    
2/13/2016 Run   Cool Down 3.7 mi 30:00 8:07
2/13/2016 Run   Easy 1.3 mi 10:00 8:00
2/13/2016 Run   Shake Out 1.8 mi 15:00 8:15
2/13/2016 Run
Liberty Leagues @ SLU
 Race 5.0 km 17:48 5:44
2/13/2016 Run   Warm Up 1.8 mi 15:00 8:10
2/14/2016 Run   Long 13.5 mi 1:40:00 7:25
2/14/2016 Run   Easy 0.6 mi 4:30 8:11
2/15/2016 Run
2/15/2016
 Recovery 5.3 mi 45:20 8:30
2/16/2016 Run
2/16/2016
 Easy 8.5 mi 1:00:13 7:08
2/17/2016 Run   Interval 9600.0 m 35:02 5:53
2/17/2016 Run   Recovery 2400.0 m    
2/17/2016 Run   Warm Up 3.1 mi 25:00 8:04
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